Shin barkono barkono yana da kyau a gare ku, ko mara kyau? Gina Jiki, Amfani, da ƙari

Wadatacce

• Iya Bada Amfanin Lafiya
• Antioxidant mai karfi
• Boosts Absorption na Gina Jiki
• Zai Iya Inganta narkewar abinci da hana Gudawa
• Hadarin da ka iya faruwa da Illar sa
• Abincin Abinci
• Layin .asa

Tsawon shekaru dubbai, baƙar fata ya kasance kayan abinci mai mahimmanci a duk duniya.

Sau da yawa ana kiransa "sarki na kayan yaji," yana zuwa ne daga busasshiyar, fruita Indianan itace plantan ƙasar Indiya Piper nigrum. Dukkanin barkono barkono da barkono barkono ƙasa ana amfani dasu wajen girki (1).

Toari da ƙara dandano a cikin abinci, barkono baƙi na iya aiki azaman antioxidant kuma yana ba da fa'idodi iri-iri na lafiya.

Wannan labarin yana duban baƙin barkono, gami da fa'idodi, illolin sa, da kuma amfani da dahuwa.

Iya Bada Amfanin Lafiya

Comungiyoyi a cikin barkono baƙar fata - musamman maƙasudin aikinsa na piperine - na iya karewa daga lalacewar kwayar halitta, haɓaka haɓakar abinci mai gina jiki, da kuma taimakawa al'amura masu narkewa (2, 3)

Antioxidant mai karfi

Yawancin karatu sun nuna cewa barkono baƙar fata yana aiki azaman antioxidant a jikinku (2, 4).

Antioxidants mahadi ne waɗanda ke yaƙi da lalacewar salula wanda ƙwayoyin cuta marasa ƙarfi waɗanda ake kira 'radicals free' suka haifar.

Abubuwan da ke haifar da 'yanci sakamakon rashin cin abinci mara kyau, fitowar rana, shan sigari, gurɓatattun abubuwa, da ƙari ().

Studyaya daga cikin binciken gwajin-bututu ya gano cewa baƙin hauren barkono sun sami damar tsayayya sama da kashi 93% na lalacewar 'yanci na kyauta wanda masana kimiyya suka zuga a cikin shirin mai (6).

Wani binciken a cikin berayen akan cin abinci mai mai mai yawa ya lura cewa magani tare da barkono mai baƙar fata da piperine sun rage matakan sihiri kyauta kamar yadda suke a cikin berayen suna ciyar da abinci na yau da kullun (7).

A ƙarshe, binciken gwajin-kwaya a cikin kwayoyin cutar kansar ɗan adam ya lura cewa ɗakunan barkono baƙar fata sun iya dakatar da har zuwa 85% na lalacewar salula wanda ke da alaƙa da ci gaban kansa (8).

Tare da piperine, barkono barkono ya ƙunshi wasu mahaɗan anti-mai kumburi - gami da mahimmin mai mai limonene da beta-caryophyllene - wanda na iya kariya daga kumburi, lalacewar salula, da cuta (,).

Yayinda tasirin antioxidant na barkono baƙi ke da tabbaci, a halin yanzu ana iyakance bincike ne ga gwajin-bututu da nazarin dabbobi.

Boosts Absorption na Gina Jiki

Black barkono na iya haɓaka sha da aikin wasu abubuwan gina jiki da mahaɗan masu amfani.

Musamman, yana iya inganta shayar curcumin - sinadarin aiki a cikin sanannen mai ƙyamar kumburi mai ƙanshi turmeric (,).

Wani binciken ya gano cewa shan 20 mg na piperine tare da gram 2 na curcumin ya inganta kasancewar curcumin a cikin jinin mutum da 2,000% ().

Bincike ya kuma nuna cewa barkono baƙar fata na iya haɓaka shayar beta-carotene - mahaɗin da aka samo a cikin kayan lambu da 'ya'yan itace waɗanda jikinku ya canza zuwa bitamin A (14, 15).

Beta-carotene yana aiki azaman mai ƙarfin antioxidant wanda zai iya magance lalacewar salula, saboda haka hana yanayi kamar cututtukan zuciya (,).

Nazarin kwana 14 a cikin manya masu lafiya ya gano cewa shan 15 mg na beta-carotene tare da 5 mg na piperine yana ƙaruwa sosai matakan jini na beta-carotene idan aka kwatanta da shan beta-carotene kadai (15).

Zai Iya Inganta narkewar abinci da hana Gudawa

Bakar barkono na iya inganta aikin ciki mai kyau.

Musamman, cinye barkono mai baƙar fata na iya motsa sakin enzymes a cikin ƙoshin jikin mutum da hanjin da ke taimakawa narke kitse da carbi (18, 19).

Nazarin dabba ya nuna cewa barkono baƙi na iya hana cutar gudawa ta hana hana ɓarkewar tsoka a cikin hanyar narkewar ku da rage narkewar abinci (20,).

A zahiri, karatu a cikin ƙwayoyin hanji na dabba sun gano cewa piperine a cikin allurai na 4.5 MG a kowace fam (10 MG a kowace kilogiram) na nauyin jiki ya kasance kwatankwacin loperamide na maganin cututtukan ciki na ciki don hana ƙuntatawar hanji ba da jimawa ba (20, 22).

Saboda kyawawan tasirinsa akan aikin ciki, barkono baƙi na iya zama da amfani ga waɗanda ke da narkewar narkewa da gudawa. Koyaya, ana buƙatar ƙarin bincike a cikin mutane.

Baƙin barkono da piperine mai aiki na iya samun ƙarfin aikin antioxidant, haɓaka shayar da wasu abubuwan gina jiki da mahaɗan masu amfani, da haɓaka lafiyar narkewar abinci. Har yanzu, ana buƙatar ƙarin bincike.

Hadarin da ka iya faruwa da Illar sa

Baƙar fata baƙar fata amintacce ne don cin ɗan adam a cikin adadin da aka yi amfani da shi a cikin abinci da dafa abinci (2).

Plementsarin abubuwan da ke ƙunshe da 5-20 mg na piperine a kowane juzu'i sun zama masu aminci, amma bincike a cikin wannan yanki yana da iyaka (, 15).

Koyaya, cin barkono mai yawa ko shan abubuwan maye masu yawa na iya haifar da mummunan sakamako, kamar su jin zafi a maƙogwaro ko ciki ().

Abin da ya fi haka, baƙar fata baƙar fata na iya haɓaka sha da wadatar wasu ƙwayoyi, gami da antihistamines da ake amfani da su don kawar da alamun rashin lafiyan (,, 26).

Duk da cewa wannan na iya taimakawa ga magungunan da ba su da nutsuwa sosai, amma hakan na iya haifar da haɗarin shan wasu.

Idan kuna sha'awar ƙara yawan cin abincin ku na baƙar fata ko shan abubuwan karin piperine, tabbatar da dubawa tare da mai ba ku kiwon lafiya game da yiwuwar hulɗar magunguna.

Yawan adadin barkono barkono wanda ake amfani dashi wajen girki da kari tare da kusan 20 MG na piperine sun bayyana lafiya. Har yanzu, baƙar fata baƙar fata na iya haɓaka sha da ƙwayoyi kuma ya kamata a yi amfani da hankali a haɗe tare da wasu magunguna.

Abincin Abinci

Zaka iya sanya barkono baƙi zuwa abincinka ta hanyoyi da yawa.

Baƙar ƙasa baƙi ko baƙar fata barkono a cikin kwalba tare da injin niƙa abu ne na yau da kullun a shagunan kayan masarufi, kasuwanni, da kan layi.

Yi amfani da barkono baƙi a matsayin kayan haɗi a girke-girke don ƙara dandano da ƙanshi ga nama, kifi, kayan lambu, kayan salatin, miya, ɗanɗangwaro, taliya, da sauransu.

Hakanan zaka iya ƙara dash na baƙar fata don ƙwai ƙwai, gurasar avocado, 'ya'yan itace, da tsoma miya don zafin yaji.

Don shirya marinade ta amfani da kayan ƙanshi, haɗa 1/4 kofin (60 ml) na man zaitun da 1/2 cokali na baƙin barkono, 1/2 teaspoon gishiri da ɗan ɗanɗan kayan marmarin da kuka fi so. Goga wannan marinade akan kifi, nama, ko kayan lambu kafin dafa abinci mai ɗanɗano.

Lokacin da aka adana shi a cikin wuri mai sanyi, bushe, rayuwar rayuwar baƙar baƙar fata za ta kai shekaru biyu zuwa uku.

Baƙin barkono abu ne mai fa'ida wanda za'a iya saka shi cikin girke-girke iri-iri, ciki har da nama, kifi, ƙwai, salati, da miya. Ana samunsa a mafi yawan shagunan kayan abinci.

Layin .asa

Baƙin barkono ɗayan shahararrun kayan yaji ne a duniya kuma yana iya bayar da fa'idodi masu faɗi ga lafiya.

Piperine, sinadarin aiki a cikin baƙar fata, na iya yaƙar masu rajin kyauta da haɓaka narkewa da sha da mahaɗan masu amfani.

Baƙƙarfan barkono ana ɗaukarsa amintacce a cikin dafa abinci kuma a matsayin kari amma yana iya ƙaruwa da shan wasu magunguna kuma ya kamata a yi amfani da su a hankali a cikin waɗannan al'amuran.

Koyaya, ga yawancin mutane, jin daɗin abincinku tare da barkono mai baƙar hanya wata hanya ce mai sauƙi don ƙara dandano a cikin abincinku kuma ku sami wasu fa'idodin kiwon lafiya.